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Thread: I have several questions about decline press:

  1. #1
    Senior Member
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    I have several questions about decline press:

    First off, how much more weight can you guys handle on decline compared to flat? For some reason, decline seems incredibly easier than flat.

    Secondly, I keep hearing that decline (and I guess weighted dips too) actually work the chest better than flat. Is it true?

    Thanks!

  2. #2
    I wannabebig!
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    some people claim it works the chest better, and yes im pretty sure about 95% of people will decline more then they can flat/incline.

  3. #3
    The Big Wang
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    its easier because u can use ur shoulders.. and more of ur upper body weight to push it..
    i usually lift about 35 pounds more than i flat bench.. i never tried to max it.. but it is easier..
    flat and decline work different parts of ur chest..
    but yea i feel it more on decline than flat
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  4. #4
    Wannabe a Beast BigNic's Avatar
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    Quote Originally Posted by abwowang
    its easier because u can use ur shoulders.. and more of ur upper body weight to push it..
    i usually lift about 35 pounds more than i flat bench.. i never tried to max it.. but it is easier..
    flat and decline work different parts of ur chest..
    but yea i feel it more on decline than flat
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  5. #5
    En botella whey! Max-Mex's Avatar
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  6. #6
    teh Chuy. Frozenmoses's Avatar
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    It isolates the top outside corners of your chizest, and gives it mad tone. I also do kickbacks for a swole chest. They give me boners.

    But in all seriousness, I can decline a hell of a lot more than I can flat bench. You're just putting your body at a greater mechanical advantage to move the weight.

  7. #7
    Wannabebig Member
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    Yeah it seems like all the body is pushing. pecs, abs, shoulders, triceps ,even legs. Its hardly a "chest" exercise but its not a bad idea to do it once in a while to differentiate your routine by targeting some muscles from unusual angles

  8. #8
    hammin'
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    I thought it was you could decline press more cuz the ROM was decreased significantly
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  9. #9
    RichLockyer
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    I alternate every 2 weeks.... decline for 2, then flat for 2 (in addition to the Hammer machines and other upper body work).
    Generally, when I go back to the decline, I can add 10 pounds to what I was running the previous week on flat. When I go back to flat, I can carry 5-10 pounds with me.

    Keep in mind that I'm pressing sub-100, so 5-10 pounds is significant.
    I hope to break 100 on the next switch to decline.

    Perhaps I could run the same gains if I only did flat, but it is so much easier on decline that it's a big psychological pump to add weight and have the first set go effortlessly, then still be able to run 8 reps on the 4th set... then when I go back to flat, it's not a psych matter of "okay, I'm going to push more weight this week", but rather a matter of "okay, I did 95 last week and I'm NOT going back down to 85". I'll end up doing a set of 10, 8, then maybe two 6's, but I'll do it.

  10. #10
    Motors, Music & Muscle HemiVision's Avatar
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    Quote Originally Posted by trich daddy
    I thought it was you could decline press more cuz the ROM was decreased significantly
    bingo

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